Low FODMAP Chicken Tenders

Crunchy and gluten-free, these 3-ingredient Low FODMAP Chicken Tenders are AH-mazing! Make these kid-friendly tenders even better with some creamy maple mustard. DE-licious!

A little blast from the past for today’s recipe! Because, chicken tenders = childhood … at least in my mind. 🙂 These oven-baked low FODMAP chicken tenders are made with three ingredients: chicken tenderloins, an egg, and crushed up whole-grain corn cereal. They’re crispy and perfect for dipping into your favorite FODMAP-friendly condiment.

Low FODMAP Notes About Corn Cereal:

I use Corn Chex in this recipe. Corn Chex specifically has not been tested, but by ingredient, it should be low FODMAP. The ingredients are (currently) whole grain corn [flour], corn meal [another form of corn flour], sugar, corn starch, salt, baking soda, vitamin E, and other added vitamins and minerals. Corn flour (as a cereal ingredient) has been tested by Monash University and it is considered to be low FODMAP in ⅔ cup or 100-gram servings. Due to processing and the addition of other ingredients, a ⅔ cup serving of Corn Chex likely contains less than the ⅔ cup of corn flour. It’s apparent when comparing the nutrition by weight of the two products, but that’s a topic for a different day. If you’d like to err on the safe side, consider starting with a ½ cup serving and increasing the serving size as tolerated.

Cornflakes can also be used in this recipe. If you’re using Monash University‘s FODMAP app (which is recommended by the way), cornflakes appear to be high in FODMAPs (red) at first glance. This is for a full 1 cup serving (in the US). However, if you click into the listing for cornflakes, you will see a ½ cup serving (or half serve) become green and should be tolerated by most individuals with IBS.

In general, this is something good to know about the Monash app. Sometimes at first glance, foods will look like they are a no-no on the low FODMAP diet and show up red. However, after clicking into the food listing, you may find that that particular food changes to a yellow or even a green serving in smaller amounts.

Great question, Carey! I have not tried this yet, so I’m not sure. I have this recipe on my list to update soon. So, I will add it to my list of things to try. If you happen to try it out before me, please let us know how it goes. 🙂